Fri: 7/31/15, lower density,

530am: 

Streams in the Desert 

Homiletics (Dan 12)

Journal 

Then: 

Hot/Cold shower 

J/M

Foundation drills 

10-8-6-4-2-1 strict pushup/FLR ladder

- extra time/reps on morning recharge for active recovery. Elbows are a bit touchy but feel much better than yesterday.

In the PM: 

5 x 5/5 1h swing @ 36kg

- approx 30 sec rest 

4 x 5 goblet squat @ 36kg

- approx 30 sec rest

15 min of kb play including lots of snatches, 1h swings and halos into slashers. 

Cooled down by chasing Wubbies outside in the yard.

Thur: 7/30/15, density upper, hoops

600am: 

Streams in the Desert 

Homiletics (Dan 11)

Journal 

Prayer 

Then: 

Cold shower 

J/M

Foundation drills 

Upper body band work

In the PM: 

10 min Steve Nash shooting drill 

Dynamic stretch 

60 min private basketball lesson

Then: 

4 x 5 dhnk pullups 

10 x 4/4 1h dead c&p @ 20kg kb

- 15 sec rest 

4 x 10 strict pushups every 30 sec

Finished up w/ a cold shower and lots of upper body band work to rehab elbows.

Notes: 

Weight: 202#

Elbows are flaring up a bit due to lots of basketball the past 2 weeks. Used a light band and did lots of rehab work on them today and they felt great by bedtime. Body is a bit sore and lethargic due to busy week, lack of sleep and in-law family stress. This week is swamped with very little downtime so getting proper rest and prehab/rehab work in will be important fri-sun. 

Wed: 7/29/15, hoops

630am: 

Streams in the Desert 

Homiletics (Dan 10)

Journal 

Prayer 

Then: 

Cold shower 

Joint mobility

Foundation drills 

In the PM: 

120 min x private basketball lessons 

- 5 sets of pushups during lessons

- 10 min Steve Nash shooting drill between lessons.

Then: 

90 min full court basketball w/ my team.

Finished up with a cold shower to cool down.

Notes: 

Ate lunch because I knew I was going to have lots of activity during the PM.

Tue: 7/28/15, lower density, sprints, hoops

100am: 

Journal

Prayer 

-- couldn't sleep, family issues w/ inlaws. 

600am: 

Streams in the Desert 

Homiletics (Dan 9)

Prayer 

Then: 

Joint Mobility 

Foundation drills 

In the PM: 

Joint mobility

Dynamic stretch 

Then:

60 min private basketball lesson 

Then: 

5 x 10 2h swing @ 80#

- 15 sec rest 

6 x 3/3 1h swing @ 80#

- 15 sec rest 

6 x 3 goblet squat @ 80#

- 15 sec rest 

Some suitcase carries

Then: 

6 x 20/20 sprints

- must cover length of soccer field in each 20 sec interval

Then: 

2 min max sit-ups (74)

Then: 

60 min private basketball lesson 

Mon: 7/27/15, upper density, lsd run, hoops

530am:

Project list 

Streams in the Desert 

Homiletics (Dan 8)

Journal 

Then: 

Cold shower 

Joint mobility

Foundation drills 

Then: 

10-8-6-4-2-1 pushup/FLR ladder

Then: 

5 x 5/5 1h press @ 20kg

- 15 sec rest 

10 x 5/5 1h swing @ 20kg

- no rest, switched on fly.

1 x 30 DARC swings @ 20kg

Finished up w/ some relaxed stretching

In the PM:

22 min run @ easy pace (2.5 miles)

Then: 

8 x 3 dhnk pullups (tree)

- 15 sec rest 

8 x 3/3 1h press @ 20kg

- 15 sec rest 

1 x 25 2h swings @ 80#

Later in the PM:

120 min of full court basketball 4v4

Then: 

60 min basketball private lesson 

Notes: 

206# after the weekend. Working out in the AM makes me super hungry all day. Feel a big difference when running when at 206 vs 211. Lighter and easier on joints. 

Hoops was good. Felt really good to get up and down for a full 2 hours. Prob going to be sore tomorrow.

Sun: 7/26/15, paddleboard

530am: 

60 min paddleboard w/ wife.

Then: 

Cold swim 

Joint mobility

Foundation drills 

Then: 

10-8-6-4-2-1 speed pushup/FLR ladder 

Then: 

Project list 

Streams in the Desert 

Homiletics (Dan 7)

Journal 

Sat: 7/25/15, kbs, ski

630am: 

Cold swim 

Joint mobility

Foundation drills 

Then: 

10-8-6-4-2-1 strict pushup/FLR ladder 

Then: 

Project list 

Streams in the Desert 

Homiletics (Dan 6)

Journal 

Then: later in AM

1-80# kb

4 x 5/5 1h swing 

4 x 10 2h swing 

4 x 5/5 1h dead clean 

A bunch of bent over rows

2 x 1/1 1h dead clean and press 

Finished up with a couple sets of goblet squats, some carries, relaxed stretching and a jump in the lake.

Afternoon: 

Long Slalom ski (3 lake lengths)

Finished up with 30 min in water to relax. 

Notes:

Big lunch of plain burgers. Ribs and chicken for dinner. Ate a ton. Cigars and whisky for second night in a row. 

Fri: 7/24/15, kbs

500am:

Project list 

Streams in the Desert 

Homiletics (Dan 5)

Journal 

Then: 

Cold shower 

Joint mobility (extended for hip work)

Foundation lower back drills 

Then: 

10-8-6-4-2 strict pushup/FLR ladder 

Then: 

1-20kg kb

2 x 5/5 x c&p

2 x 5 x prying goblet squats

4 x 10/10 1h swing 

Later in afternoon:

Cold shower 

Joint mobility

Foundation drills 

Then: 

6-5-4-3-2-1 strict pushup/FLR ladder

Thur: 7/23/15, hoops

530am:

Streams in the Desert
Homiletics (Dan 4)
Journal

then:
Cold shower 

Joint mobility

Foundation drills

In the PM:

15 min Steve Nash shooting drill

- started @ slow pace to warm up, ended at sprint. 

Then: 

dynamic stretch 

Then: 
1 hours x private basketball lessons
- got a good sweat up. Did a couple sets of pushups in lesson. 

Notes: 

1 really large meal at night. A couple pretzels during the day. 

Wed: 7/22/15, kbs, lsd run

630am:

Streams in the Desert
Homiletics (Dan 3)

then:
Cold shower

then:
1 hour meeting w/ Rob about building projects.

In the PM: 

30 min run @ easy pace 

Then: 

2 x 6 Pullups 

2 x 6/6 1h press @ 20kg

3 x 10/10 1h swing @ 20kg

Finished up w/ some joint mobility and a cold shower 

Notes:
Been waking up later than normal due to late nights finishing up basement so morning recharge has been rushed. I need that time to get my day started so the habit needs to be re-created to get it in each morning before family wakes up. Body just feels worn out lately. 

Nutrition:
Had coffee and a handful of tortilla chips at noon. Large dinner at night, right before my run which was a mistake. Felt like I had a brick in my stomach the entire time.

Tue: 7/21/15, house work, basketball lessons.

630am:

Prayer

Then:

Cold shower 

Joint mobility

Foundation drills

In the PM:
3 hours of private basketball lessons (got a good sweat up and some pushups in between lessons)

then:
2 hours family meeting on property and house additions.

then:
1.5 hours of house work, trying to finish up basement so we can lay carpet.

Notes:
Big push to get basement finished so training has taken a back seat. I hop in and play defense and try to get a good sweat up in private lessons and get some pushups done in between. Thats about all the activity I could get in. 

Nutrition:

Weight at 202. Feel awesome at a lighter bodyweight.
Nutrition was crap, big lunch, bigger dinner. Felt lethargic. Back to 1 big meal at night starting tmrw. 

Mon: 7/20/15, house work

530am:

Streams in the Desert
Homiletics (Dan 2)
Journal

then:
Cold shower
Joint mobility
Foundation drills

In the PM:

Touch up paint, prep and electrical work in basement. 

Sun: 7/19/15, work, manual labor

Early AM: 

Work x 2 hours 

Then: 

Church x 2 hours 

Then: 

Back to work 2 hours

Entire rest of day: 

Cut, hauled and stacked wood at church and at Garett's  from storm damage. Lots of carrying big logs, dragging branches, tree removal and chain sawing. Really fun on get outside and just work. Awesome stress removal.

Notes: 

Weighed in at 200#. Didn't seem to lose any strength and was able to move and haul heavy logs and equipment all day at a really solid pace on limited calories. 1 large meal at night and a very light snack on the run at about noon. Happy with the weight loss, joints and body feels better as a whole. 200# is a solid weight for me. I am strong enough for heavy manual labor and can move at a really quick pace for long periods of time. Kettlebells are a very solid piece of training equipment for manual labor jobs/work. Plan on getting as much running as schedule allows this week.

Sat: 7/18/15, work

Worked all day due to power outages at stores. No training due to lack of time. 

1 big meal at night. 

Fri: 7/17/15, walk, kbs,

600am: 

Cold shower 

Joint mobility

Foundation drills 

-- extended 

Then: 

40 min walk w/ wubbs @ fast pace

40 x pullups (mixed ladders at park)

Then: later in AM

1-20kg kb

2 x (5-1) c&p

1 x (5-1) c&fs (paused)

4 x 10/10 1h swings 

3 x 20 2h swings 

Some prying goblet squats to open up hips.

Then: 

4 rounds of jump rope @ threahold pace 

- no idea on length of rounds, approx 100 jumps or so.

Finished up w/ upper body band work and relaxed stretching to cool down.

In the late afternoon: 

Streams in the Desert

Homiletics (dan 1)

Journal 

Wed: 7/15/15, SM, hoops

600am:

Streams in the Desert
Homiletics (Rev 21)
Journal
Prayer

Then:
Cold shower
Joint mobility

-- done at 720am (spent extra time in prayer for Pop)

In the PM:

10 min Steve Nash shooting drill

Then: 

1 x private basketball lesson

Then: off court

Perfect pushups 

Sit-ups 

Plank holds 

Foundation drills 

-- 3 rounds 

Then: 

1-red band, upper body band circuit

25 x pullaparts 

10 x dislocates 

25 x hammer cult 

25 x tricep 

-- 2 rounds 

Then: 

5 x 22's sprints on court 

-- 2 x down and backs in <22 sec ran each on the minute. 

Finished up w/ band stretching to cool down.

Then: late PM

10 min Steve Nash shooting drill

Dynamic stretch 

Then: 

120 min basketball @ open gym 

Then: 

Cold shower

Band stretching to relax and cool down

Notes: 

- Lots of cardiovascular volume. Didn't eat much during the day so blood sugar was low for basketball from 7-9 pm. 

- I have been slacking in my kettlebell work and it showed. I felt a lack of stability in my trunk and base. Lower back and hips didn't feel as "put together" and "stable" as normal. 

- Despite lck of calories throughout the day, my wind was pretty good. 

- It takes me a while to get warmed up now. I need a solid dynamic stretch and some running before I get out on the court at game speed. First couple games were not sharp. Got much better as night progressed. 

- Feet are going to be sore tmrw am.

Nutrition: 

Really underate during the day. Had a coke and bowl of cereal before basketball and big meal and a Gatorade post workout before bed. Felt much better after eating something. Weight seems to be going down and I am visibly leaner. 

Thur: 7/16/15, refeed, rest

530am:

Streams in the Desert 

Homiletics (Rev 22)

Journal 

Prayer 

Then: 

Joint mobility

Foundation drills (long)

Cold shower 

In the PM: 

Refeed and rest.

Notes: 

Felt sick so rested at night. Think I just needed to get stress from week under control. 

Nutrition:

Refeed day. Since I felt a bit under the weather I assumed I just needed a few more calories so I ate an entire large pizza and had a couple beers and felt right back to normal. 

2 Mile TT Update

Goal:
9 laps around Excelsior loop in sub 12:25 @ 5:59 minute per mile pace or sub 82 seconds per lap (1:22)
Would love to run each lap in under 1:20.

Current:
Fri: 7/10/15:
- 4 laps in 5:18 @ 5.56 minute per mile pace

Mon: 7/13/15:
- 4 laps, 1:22, 1:14, 1:14, 1:15. approx 1 min rest between intervals.

Moving forward:
July:
- LSD work to build up endurance base.
- Will be focusing on 1 lap (.23 mile) interval work to consistently get under 1:22 per lap.

August:
- LSD work to continue to refine endurance base.
- CHI work, continues high intensity work, 5-15 min runs @ 85-90% effort.

September:
- LSD work to continue to refine endurance base.
- Occasional speed work (ie 1 x per week approx)

October:
- Power endurance work (CHI runs) in 7-10 minute efforts.

November:
- Taper then test.

Tue: 7/14/15, SM

600am

Streams in the Desert 

Homiletics (rev 20)

Journal 

Prayer 

Then: 

Cold shower 

Joint mobility

Foundation drills 

Then: 

Pushups 

Sit-ups 

- 4 rounds 

-- done at 720am

In the PM:
2 x private basketball lessons

then:
25 min walk @ easy pace w/ wife.

Notes:
Simply ran out of time and motivation.

Nutrition:
Ate 3 square meals today, felt like garbage. Not alert, sleepy and lethargic. Fasting/under eating during the day is going to take priority for a while moving forward. 

Mon: 7/13/15, SM, int

600am, cloudy

Streams in the Desert 

Homiletics (rev 19)

Journals 

Then: 

Cold shower 

Joint mobility 

Foundation drills 

Then: 

Perfect pushups (pause top and bottom)

Sit-ups 

Plank holds 

Hip mobility drills 

-- 3 rounds 

(Done at 720am)

In the PM: 

50 min walk w/ dad at a good clip 

Then: 

4 x .23 mile laps around house 

- 1:22, 1:14, 1:14, 1:15

Then: 

15 min run @ easy pace 

Finished up w/ a cold shower and some relaxed stretching to cool down.

Notes: 

Calves still a bit sore. Otherwise body feels great. 

Nutrition: 

Had some pretzels in afternoon. Lots of coffee and water throughout day. 1 meal at night. Starting to visibly lean out.

Sun: 7/12/15

530am, 70 degrees, clouds, heavy winds 

Douse 2 x 5 gallons 

Joint mobility

Foundation drills 

Then: 

Streams in the Desert

Homiletics (rev 18)

Journal 

In the PM: 

60 min walk w/ family. Finished up w/ a family swim in the lake.

Notes: 

1 small snack in afternoon otherwise 1 big meal at night. 

Sat: 7/11/15, SM, lsd

630am, 66 degrees, windy

Douse 3 x 5 gallons

Joint mobility

Foundation drills 

Then: 

Streams in the Desert

Homiletics (rev 17)

Journal 

Checked in w/ work

Then: outside 

Perfect pushups 

Core excercise 

1 min FLR 

SEALFIT hip mobility drill 

-- 3 rounds 

Then: later 

30 min run @ easy pace 

Then:

1-20kg kb

5-1 1h c&p (did not put kb down)

5-1 1h snatch (did not put kb down)

1 x 20 breathing goblet squats 

1 x 40 darc swings 

Finished up with relaxed stretching and a jump in the lake to cool down. 

Spent a lot of time in the evening talking about endurance training with my uncle Don. Specifically on preparing for mountaineering and alpinism. 

Notes: 

Joints feel good. Calves are still sore from run yesterday. 

Nutrition: 

Fasted until 2 (17 hours). 

Fri: 7/10/15, 16/40, SM, chi run

500am: 

Streams in the Desert

Homiletics (Rev 16)

Journal 

-- 525-600am (35 min)

Then: early morning run 

2 laps to warm up 

-- 1:25, 1:15

4 laps at threshold pace 

-- 5:18, 5:56mpm pace 

15 min run around Excelsior @ easy pace  to cool down.

Then: 

Joint mobility

Foundation drills 

Cold shower 

Brush/floss/shave

-- 610-700am (50 min)

In the afternoon: 

4 x 6 strict pullups 

4 x 6 strict chin-ups 

Then: 

Pushups (1 sec pause at top)

Sit-ups

FLR 

SEALFIT hip mobility drill 

-- 3 rounds 

Then: later 

1-45# kb

4 x 5/5 1h c&p 

1 x 15 breathing goblet squats w/ pause

4 x 10/10 1h swing 

Finished up playing with kb snatch for a bit to cool down. 

In PM: 

2 hours of sanding basment. Had to work really fast. Great little workout. 

Notes: 

Joints feel amazing. Elbows, shoulders, knees and ankles are all great. Kb work was all very smooth and fluid, especially easy on my elbows today.

Nutrition: 

Coffee, water and a handful of oat cereal during the day. 1 large meal at dinner, 2 pulled pork sandwiches, 1 burger w/ fries, 3 tacos, lots of water.

Thur: 7/9/15, no workout

630am: 

Streams in the Desert

Homiletics (Rev 15)

Journal 

Power of a Praying Parent (chapter 1, becoming a praying parent)

-- 60 min total 

In the PM: 

Prepped to paint and prime basement for 3 hours. 

Notes: 

Finished fast at 1030am. 39 hours total. Weighed in at 204 this morning. 

Wed: 7/8/15, 15/40, fast

630am: 

Homiletics (rev 14)

Journal

Streams in the Desert 

Then: 

Cold shower 

Brush/floss

Joint mobility

Foundation drills 

Upper body band work 

In the PM: 

House work and prepped the basement for punting this weekend. Took about 3 hours.

Then: 

Cold shower 

Brush/floss 

2-45# kbs 

1 x 12 press 

1 x 12 bent over row w/ hold at top

1 x 12 front squat 

1 x 20 dbl kb swing 

Joint mobility

Foundation drills 

Notes: 

Weight: 207.8

In the midst of a fast for personal/family reasons. Going on 27 hours before bed, feel just fine. No real hunger pains. Only water and coffee was ingested. 

Tue: 7/7/15, 14/40, walk, kbs

630am:

Quiet time

- Homiletics (Rev 13)

- Journal

then:

30 min walk @ wubbies pace

In the PM:

30 min walk @ fast pace (13:46 mpm)

Then:

2 x 6 tree pullups 

Then:

2-45#kbs

2 x 6 dbl kb press 

2 x 6 dbl kb fs (paused)

4 x 10 dbl kb swings 

Finished up with some kb holds and ab wheel rollouts.

Then: before bed

Cold shower 

Brush/floss 

Joint mobility 

Foundation drills 

Mon: 7/6/15, 13/40, kbs, run

515am:

Quiet time
- Homiletics (Rev 12)
- Journal 

Then: 

Cold shower 

J/M

Foundation drills 

Upper body band work 

In the PM:
2-45# kbs

2 x 5 dbl kb press 

2 x 5 dbl kb fs

4 x 10 dbl kb swings

Finished up with some windmills and tgu's with 1-45# kb to cool down. 

Then: later 

3 mile run @ easy pace 

Then:

6-1 pull-up ladder 

Sun: 7/5/15, 12/40, recovery, bike

Afternoon:
Went on a 60 min bike ride with family.

then:
Pushups
Pullups
Squats
Band good mornings

Notes:
Recovery day. Took it easy. Still hit all movements.

Sat: 7/4/15, 11/40, kbs ski

600am, 58 degrees, haze, clouds, still

Cold plunge in the lake 

Joint mobility

Foundation drills 

Later in AM: 

12 x 3 1h swing @ 36kg 

- 15 sec rest 

Then: 

Slalom ski (longer run)

Finished up with some upper body band work and relaxed stretching in the yard.

All afternoon:  

Enjoyed good food, friends and some adult beverages at 4th of July party at the boathouse.

Fri: 7/3/15, 10/40, ski, kbs

600am, 57 degrees, cloudy, haze 

Jumped in the lake for cold plunge

J/M

Foundation drills 

Then: 

Quiet time 

- homiletics (rev 9)

- journal 

Then: later in am 

2 x slalom ski runs on ski course 

Then: in the yard overlooking lake 

5-1 1h press @ 45#

5-1 1h snatch @ 45#

Some random kb play 

1 x 2/2 1h press @ 36kg (PR)

10-1 ladder 

2h swing @ 36kg

Strict pushups 

Random loaded carries w/ 45# kb around the yard.

Jumped in the lake to cool down. 

Notes: 

Got all movements plus breathing work was skiing. Went really hard on the course.

Thur: 7/2/15, 9/40, kbs, run

445am: 55 degrees, cloudy

Douse 3 x 5 gallons

Joint mobility

Foundation drills 

Then: 

Quiet time 

- homiletics (rev 8)

- journal 

- devotion

Then: later in AM

Some upper body band work to warm up 

Then: 

1-20kg kb

5-1 1h press 

5-1 1h health snatch 

Played around w/ snatches a bit

1-36kg kb

4 x 5 goblet squat (slow + pause)

1 x 40 2h swing 

3 x 10 2h swing 

Farmers carry w/ 1-36kg and 1-20kg kb, alternating hands each trip. 

Then: 

45 min run @ easy pace 

Finished up with band stretching to cool down.

Wed: 7/1/15, 8/40, run

Early AM: 

Quiet time 

- homiletics (rev 7)

- journal 

- devotion 

Then: 

Cold shower 

J/M

Foundation drills 

35 min run w/ wubbs in push carriage 

Then: 

2 x 10 chin-ups (strict)

2 x 20 proper pushups 

Cooled down w/ some relaxed stretching